All girls want to be slim and attractive. However, a good figure cannot be achieved if your diet is high in fatty and unhealthy foods. Proper nutrition for weight loss is the best way to achieve excellent shape without harming your health.
Add regular exercise to it, and your figure will not only be slim, but also toned. Eating right, you can strengthen your health: create a balance of vitamins and minerals, improve the condition of the skin, hair, nails.
What foods interfere with proper nutrition for weight loss
Girls are naturally interested in what products prevent them from having a graceful figure. Usually we focus on calorie content, preferring options with low energy value. However, the weight still does not disappear, sometimes extra pounds appear.
Girls who make up the right nutritional menu for weight loss should take into account that all products are divided into several categories.The first group- high in proteinthe second- high carbin the thirdoptions with a large amount of fat dominate. All of these foods can be either high or low in calories.
We know that high-calorie diets inevitably lead to weight gain. Another common reason for gaining extra weight is eating a lot of fried and fatty foods.
Weight loss is facilitated by low-calorie foods. It is very helpful to have negative calorie foods in your diet. The body in this case spends more energy on their digestion than is used from them.
When compiling a proper nutritional menu for weight loss for a week, a girl should exclude fried foods. Even vegetables that are fried in oil at high temperatures lose important vitamins and minerals that we use for them. Different cooking methods provide different calories. The most dietary options are obtained if you use vegetables in fresh salads.
How unhealthy food affects our weight:
- In the case when you spend fewer calories than you eat, the difference will be stored in the form of fat cells.
- To increase taste, dangerous foods are filled with a large amount of fast carbohydrates and fat. At the same time, the number of useful elements is reduced to a minimum. Excessive consumption of such food leads to weight gain.
- Snacks in large quantities slow down the metabolism. Such food is quickly converted into body fat.
dairy, which should be excluded from the menu for a girl with proper nutrition for weight loss.
Most of the dairy products that we usually use are also dangerous when losing weight. For example, popular cream, milk, butter, cheese and sour cream contain high calories. There is also enough fat in it, so it is better to choose a dietary analogue - food with a low fat content. In terms of taste, they do not lose, but their use will definitely help you in the fight against excess weight.
meat and fish products,which should also be excluded.
Dishes made from fatty fish, pork, lamb, beef and veal are rich in animal fat. These elements quickly enter the adipose tissue, adding unnecessary kilograms.
You can easily replace oily fish with lean fish. Pollock, cod, hake, navaga, flounder will do. It is better to refuse halibut, sardines, sturgeon, mackerel and saury. Fatty meat should also be eliminated, and instead eat chicken and other lean options.
alcoholic beverages,slow down the weight loss process.
Alcoholic drinks are dangerous to us because they greatly reduce the rate of metabolism. First of all, nutritionists advise to stop drinking beer, because it contains a large amount of fast carbohydrates, yeast and sugar. What other alcohol is dangerous if you plan a healthy diet menu for a girl to lose weight:
- Vodka, whiskey, tequila, rum, gin, brandy: one glass of these drinks contains 115 kcal.
- Champagne: 100 ml of the drink contains 89 kcal.
If you follow a proper diet, it is sometimes acceptable to drink a glass of dry wine.
sweet
To a greater extent, our figures are harmed by sweets: sweets, cakes, pastries, chocolate. These foods contain an excess of fast carbohydrates. All sweets increase blood glucose levels, which increases appetite.
You can replace regular candy with dark bitter chocolate. It is better to completely exclude cakes and dangerous cakes.
Carbonated drinks.
Any sweetened carbonated drink contains a large amount of sugar, as well as harmful chemical flavors and dyes. Such products not only prevent you from losing weight, but can also cause problems with the gastrointestinal tract.
Instead of soda, it is better to drink homemade compote and juice that does not contain sugar.
For girls who form a proper diet for weight loss, we recommend using fruit drinks (comote, juice) without homemade sweeteners.
flour.
Harmful flour products include pasta, spaghetti, bread, bread, because they clog our intestines. If you can't give up flour, try replacing it with a durum wheat product.
The most unhealthy food that you need to stop immediately is fast food. It contains a large amount of fast carbohydrates, it is high in calories and harmful to health. Eating a lot of fast food, you may face deterioration in the function of internal organs.
vegetables,which needs to be eliminated with proper nutrition.
Most girls believe that vegetables are the best food for weight loss. However, not all of these cultural products are very useful. For example, potatoes have a high glycemic index (GI), which causes carbohydrates to be quickly converted into adipose tissue. Potato dishes can only be eaten with low GI foods.
We advise girls who form a proper diet menu for weight loss not to completely exclude certain foods that are considered dangerous. For example, completely stop chocolate, you will lower the level of serotonin (hormone of happiness) in the blood. In its absence, stress, apathy and even depression can appear.
When eating certain foods, you need to watch the measurements. Also in losing weight, it is important to choose the right way to cook food.
It can be:
- Cooking.
- Burning.
- Eat raw food (vegetable salad).
You can always stay in good shape by excluding various marinades, sausages and fast food from your daily diet. This food can quickly lead to a set of extra pounds.
What foods form the basis of proper nutrition for weight loss for girls
Protein foods for weight loss
What should be included in a weight loss nutrition program for girls? The best protein choice is fish. It contains omega-3 and 6 fatty acids that are necessary for our body, phosphorus, fluorine, iodine, vitamins A, E, D.
According to the amount of fat, fish can be divided into three types:
- Oily (more than 8%). Calorie content - 110-145 kcal per 100 g of product. For example, fish from the sturgeon family, mackerel, halibut, eel.
- With moderate fat content (4-8%). Calorie content - 100-145 kcal per 100 g of product. This group includes sea bream, lean herring, carp, pink salmon, pike perch, trout.
- Low-fat fish (4%). Calorie content - 75-100 kcal per 100 g of product. These are cod, river perch, hake, flounder, bream, pike.
For girls who want to make a proper nutritional menu for weight loss, we advise you to include low-fat options in your diet. Avoid smoked and fried fish. Cooking methods - steamed, grilled, baked. However, there is no need to place great emphasis on fish dishes, because an excessive amount of useful elements can even be harmful. You can eat fish no more than four times a week.
Instead of meat, you should choose turkey or chicken. They are high in protein and contain fewer calories and fat than pork. The calorie value of chicken breast per 100 g of product is 113 kcal. The elements found in chicken fillet cleanse the liver of fat, increasing fat metabolism. The protein found in chicken and turkey helps build beautiful muscles.
Use eggs in your diet. This product has a calorie content of 70-80 kcal, serving as a source of protein that is well absorbed by the body. Eggs contain 12 types of vitamins (B, D, E and others), giving satiety.
dairy
Your diet program for girls weight loss should contain a sufficient amount of dairy products. They contain important elements, calcium and phosphorus. In addition, they speed up metabolic processes. Previously, nutritionists thought that weight loss involved consuming only lean foods. However, today it has been proven that this is a wrong approach.
Milk fat contains linoleic acid, which promotes the conversion of fat into energy, and therefore it is not stored in adipose tissue. In dairy products, this ingredient is almost identical to vegetable oil. However, the latter has a very high energy value.
But we still do not recommend consuming too many dairy products, because an excess of linoleic acid, on the contrary, leads to excess weight, and protein removes an important element from the body - calcium.
Kefir can help you lose weight. This dairy product is not expensive, but contains a large number of important elements that improve intestinal microflora and accelerate metabolic processes. Kefir is well saturated, able to relax the nervous system.
Also, without harming the figure, you can use cottage cheese. This product contains a lot of protein and calcium. Thanks to this, it allows you to feel full for a long time. Curd products have a low GI value, so they can be eaten in the evening.
It contains a small amount of lactose, which makes this product harmless for people with lactone intolerance. Many interesting dishes can be prepared from cottage cheese: cottage cheese with herbs, vegetables, fruits, as well as hot options, various snacks, desserts.
Girls can dilute the proper nutrition menu for weight loss with products such as soft cheese, Adyghe cheese, mozzarella, feta and ricotta, which have a low calorie content, contain many vitamins and saturate quickly.
grain
When losing weight, it is important to consume a variety of grains. This food is low in calories, has a lot of useful fiber in its composition, which removes toxins and toxins from the body. We think that all grains are useful and important for health and harmony in their own way. For best results, it is recommended to substitute different types of grains. Cooking it is on water without adding oil.
Millet groats promote fat metabolism, lower cholesterol, increase the activity of the gastrointestinal tract, remove fat and antibiotics from the body. This porridge will keep you full for a long time.
Proper nutrition for a week for weight loss of a girl should include whole wheat. It contains few calories, slows the deposition of fat, prolongs skin rejuvenation, improves the condition of hair and nails.
Barley contains a lot of fiber, which cleanses the body of harmful substances and is involved in lipid metabolism. This porridge is hypoallergenic.
Iron is found in large quantities in buckwheat. This cereal contains little fat, can be digested for a long time, because it is saturated for a long time.
Oatmeal is rich in fiber, calcium, zinc, iron, phosphorus and amino acids. It also cleanses the body of harmful substances, which affect the condition of the skin.
nuts
Girls who make a menu for proper nutrition for weight loss should pay special attention to nuts. This product has a relatively high calorie content, but it is suitable for a small snack. Beans saturate quickly, they are easy to carry with you. They are very useful for the skin, improving metabolic processes.
Daily amount of nuts:
- peanuts - 10-12 pcs. ;
- almonds - 22 pcs. ;
- cedar - 50 g;
- walnuts - 2 pcs.
Vegetables and vegetables
The main product for a slim body is a variety of vegetables. Most of them have a low calorie content (except those containing starch), a lot of fiber, vitamins and trace elements.
What vegetables should be included in the diet for weight loss:
- cucumber. Calorie content - 15 kcal per 100 g of product. Cucumbers contain vitamins B and C, as well as potassium and enzymes that improve intestinal motility.
- Cabbage. Calorie content - 22 kcal per 100 g of product. It contains a lot of folic acid, fiber, as well as vitamins K, B, A, thiamin, riboflavin. Cabbage helps lose weight quickly, increases stamina, and restores blood sugar levels.
- Another vegetable for the right nutrition menu for girls when losing weight is carrots. Calorie content - 32 kcal per 100 g. It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
- tomatoes. Calorie content - 20 kcal per 100 g. These vegetables increase metabolism, lower cholesterol levels, and prevent tumor formation.
- bits. Calorie content - 42 kcal per 100 g This product has laxative and diuretic properties, contains betaine, which regulates fat metabolism and increases the absorption of animal protein.
- Bulgarian pepper. Calorie content - 23-28 kcal per 100 g. It contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents thrombosis, improves the condition of the skin, hair, nails.
- beans. Calorie content - 102 kcal per 100 g. It contains a lot of protein, antioxidants, trace elements. Nuts prevent the complete absorption of starch, and also stimulate the production of special hormones that reduce appetite.
- Celery - 18 kcal per 100 g. This vegetable contains components that cleanse and rejuvenate the body. Also, celery gives cheerfulness, relaxes the nervous system.
- Proper nutrition for a week for girls' weight loss must include zucchini. Its calorie content is 23 kcal per 100 g. This vegetable improves intestinal motility, restoring the normal water-salt balance.
- pumpkinCalorie content - 25 kcal per 100 g Product accelerates metabolism, strengthens bone tissue.
- Dill, parsley, basil, radish, lettuce, cilantro, onion, garlic have a negative calorie content. They burn more calories than they eat.
Fruits and berries
Fruits and berries have great reserves of fiber, macronutrients, and beneficial vitamins. They contain tannin, an important substance that speeds up metabolism. The elements that make up fruits and berries contribute to the removal of toxins, improving the function of internal organs. All this contributes to weight loss.
A proper diet menu for weight loss for a girl must contain fruits such as apples, pineapples and grapefruits. Apples contain pectin, folic acid, vitamin C. These elements restore intestinal microflora and speed up metabolism. Pineapple is considered a powerful fat-burning fruit because of its bromelain content. However, its magical properties are greatly exaggerated.
Bromelain does not promote fat burning, but only helps in the absorption of various products (dairy, legumes, meat, fish). Grapefruit removes excess fluid from the body, increasing fat metabolism.
10 principles of proper nutrition for weight loss for girls
Start your morning with a delicious and healthy breakfast.
Many of us ignore this dish. However, good eating habits before an active working day are necessary for us. If you don't have it yet, you can start gradually with small portions. Your morning meal should contain complex carbohydrates. This is a pledge of energy and cheerfulness for the first part of the day. Porridge with additional fruits and berries, sugar-free muesli with nuts and honey is perfect.
The calorie content of food should be sufficient.
Do not restrict yourself in food and deliberately consume the minimum number of calories per day. Excessive restriction in food leads to rapid damage in your nutritional system, and also slows down metabolic processes in the body. The statement that for rapid weight loss you need to eat less is not true. It is important to be full throughout the day, so we advise you to count your calorie intake.
The rule that you can't eat after six in the evening is wrong.
It is necessary to adhere to this principle only if you go to bed at 20. 00 or 21. 00. If you go to bed later than 23. 00, then such a food break will be harmful to health. You can safely eat high-protein foods (fish, chicken breast, boiled eggs, cottage cheese) two to three hours before you go to bed without worrying that you will gain weight.
Sweet food should be eaten only in the morning.
This rule is useful for girls who are starting to adhere to proper nutrition for weight loss. Candy and flour products can be included in the diet, but only until noon. Fruits should also not be left for dinner: they are suitable until 16: 00. For dinner, it is better to cook protein food yourself.
In order not to overeat in the evening, you need to eat enough food during the day.
Your overall diet should be balanced. By skipping one of your meals, you risk overeating later. Our body is organized in a very smart way: in the evening it will try to get the norm that you did not eat during the day. Such intermittent eating greatly slows down the metabolism.
Every day you need to drink two liters of water.
Scientists have found that to maintain the health of the body, you need to drink 2-2. 5 liters of pure water per day. This habit will allow you to maintain water balance, will suppress appetite. You can get used to drinking a lot of water. The first seven days, most likely, you will have to control yourself, but then the body will rebuild, and you will start to want to drink more.
Two liters of clean water per day is one of the main principles of a healthy lifestyle and weight loss.
Do not eat foods with "empty" calories.
The right diet for weight loss for girls does not include the consumption of products such as juice bags, carbonated drinks, mayonnaise, store sauces, convenience foods and fast foods. Such foods are "empty" because they have no nutritional value. Eat unhealthy food, you will not feel full during the day, your body will not receive any beneficial trace elements. A diet with such foods almost immediately leads to weight gain, so it is worth choosing healthy and nutritious natural dishes.
Proper nutrition for girls weight loss: menu for 14 days
A proper healthy menu is quite simple, but at the same time varied.
All meals should be done at a certain time:
- Breakfast 08: 00–09: 00.
- Snack 10: 00-11: 00.
- Lunch 13: 00–14: 00.
- Snack 16: 00–17: 00.
- Dinner 18: 00–19: 00.
Day 1
- Omelet from one egg and some protein with spinach, 2 kiwis.
- Bread baked in a toaster, or fresh diet bread, 2-4 slices of cheese.
- Pieces of steamed chicken or turkey, boiled rice, vegetables.
- Low-fat cheesecake or casserole, syrup.
- Yogurt with flax seeds (per 0. 25 l - 8 g seeds).
Proper nutrition for weight loss for girls can bring you excellent results in a slim and toned shape. During the first few days of this regimen, the stomach may feel full. It is recommended to reduce the usual portion so as not to feel heavy in the stomach.
Day #2
- Oatmeal and flaxseed porridge are cooked with water in a mass fraction of 10: 1, bananas.
- Boiled meat (chicken fillet) or canned tuna.
- Boiled brown rice with beef, low-fat cabbage soup with beef.
- One grapefruit.
- A glass of kefir with the addition of vegetables and flax seeds.
Day #3
- Low-fat cottage cheese casserole, sugar-free espresso and milk.
- A few nuts, 5 dates, 1 apple.
- Low-fat soup of your choice, green salad, 1 hard-boiled egg.
- Low-fat cottage cheese.
- Pieces of steamed meat or meatballs, some fresh cucumbers, salad.
Day #4
- Bread baked in a toaster, a few slices of cheese or quality sausage (one of two).
- Corn cottage cheese ("Prostokvashino").
- Soup with beef and vegetables, grated carrots with vegetable oil.
- Fruit salad or low-fat cottage cheese dessert with cashew nuts.
- 1 boiled egg, kefir with the addition of chopped dill.
Day #5
- Steamed buckwheat, prunes or dates.
- Light vegetable salad.
- Egg salad, boiled meat (beef), hard cheese, pepper and tomato. As a dressing, use butter or low-fat sour cream.
- Grilled fish, light vegetable salad.
- Chicken dish with broccoli and rice.
Day #6
- Fried eggs (no added oil), a few slices of cheese, spinach.
- Boiled rice, some nuts, raisins.
- Soup with turkey meatballs, fish cooked in tomato sauce, salad.
- Ryazhenka.
- grapefruit.
Day #7
- A few slices of dates, low-fat cottage cheese casserole.
- A light salad of different fruits.
- Boiled chicken feet without skin, orange soup, buckwheat.
- Stuffed lazy cabbage (2 pcs. ).
- Minced hedgehog with added zucchini.
The right nutrition menu is very important for girls to lose weight. Healthy food will help you lose those hated pounds quickly.
Day #8
- Black bread with cheese and low-fat cottage cheese, 1 pear.
- Low-fat cottage cheese in the amount of 80 g, 15 g of honey.
- Beef soup, vegetable salad.
- Grapefruit, pear.
- Two cucumbers and boiled meat (turkey).
Day #9
- Rice porridge cooked in water, 15 g of butter, one orange.
- Boiled eggs, cucumber, toast.
- grilled hake (200 g), fresh vegetable salad.
- Green apple, herbal tea, cottage cheese.
- Stewed vegetables with grilled chicken fillet.
Day #10
- Boiled eggs, 1 tomato, mashed potatoes.
- Rosehip sauce, some tangerines.
- Bread with slices of cheese, soup with mushrooms and rice.
- Cottage cheese casserole.
- Grilled seaweed and pollock.
Day #11
- Fresh strawberries (120 g), oatmeal boiled in skim milk.
- Homemade yogurt with honey, bitter coffee.
- Sauerkraut with grilled fish.
- Vegetable salad with sour cream sauce.
- A pair of fresh cucumbers, grilled chicken fillet with grated cheese.
Day #12
- Barley porridge cooked in water, 1 banana.
- Kiwi, pomelo.
- Boiled chicken breast, vegetable casserole.
- Tomato juice (one glass), boiled shrimp (160 g).
- Kefir (250 ml).
Day #13
- Bitter coffee, omelette.
- Oranges, bananas.
- Baked champignons, chicken fillet, potatoes.
- Apples, condensed milk.
- Baked apples with cinnamon (2 pcs. ), cottage cheese.
Day #14
- Oatmeal cooked in water, a little honey, 1 banana.
- Tea with herbs and lemon, crushed walnuts, 1 apple.
- Stewed vegetables with dark rice, soup.
- Banana casserole.
- Boiled shrimp, some fresh cucumbers, one tomato.
In order for proper nutrition for weight loss for girls to give the desired results, it is necessary to strictly follow the menu and all recommendations, as well as regularly do physical exercises.